← LibraryReach opposite arm and leg long — the back stays still like a table.
CoreBack-friendly
Bird Dog
Classic back-rehab core drill. Trains your trunk to stay still while arms and legs move.
💪 Spinal erectors💪 Glutes💪 Deep core🏋️ bodyweight
Reach
Step by step
1 / 7Setup
Hands under shoulders, knees under hips.
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- Setup: Hands under shoulders, knees under hips.
- Setup: Find a neutral spine — imagine a glass of water balanced on your lower back.
- Brace your core lightly (about 20% effort).
- Reach one arm forward and the opposite leg back at the same time.
- Hold 8–10 seconds while breathing. Make a fist and squeeze the glute.
- Return slowly, sweep hand and knee across the floor, and repeat.
- Do all reps on one side, then switch.
Watch a video demo
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Tempo coach
Reach 2sHold 8sReturn 2s
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Follow the ball. It moves at the right speed for each part of the rep and tells you when to breathe. Try a few reps with no weight first.
Pre-set checklist
0/3🛡️ Back safety
- •One of the 'McGill Big 3' — widely used for people with back pain.
- •Short holds done often beat long holds done badly.
✗ Common mistakes
- ✗Lifting the leg too high and arching the lower back
- ✗Hips tipping to one side
- ✗Holding the breath
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